Dry oats

Grain

Item Rating: 81/100

1 serving (40 grams) contains 154 calories, 5.4 grams of protein, 3.2 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (80g)

Calories		308
% Daily Value*
Total Fat		6.4 g	8%
	Saturated Fat	1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2 mg	0%
Total Carbohydrates		54 g	19%
	Dietary Fiber	8 g	28%
	Sugars	0.8 g
protein		10.8 g	21%
Vitamin D		0 mcg	0%
Calcium		28 mg	2%
Iron		3.4 mg	18%
Potassium		280 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 57 cal (18.2%)

Protein: 43 cal (13.6%)

Carbs: 216 cal (68.2%)

About Dry oats

Dry oats, derived from the oat plant (Avena sativa), are a popular whole grain staple with origins in ancient agricultural societies of Europe and Asia. Widely used in breakfast cereals, baked goods, and porridges, oats have become a dietary cornerstone in diverse cuisines for both their versatility and nutrient density. Nutritionally, dry oats are an excellent source of complex carbohydrates, providing sustained energy. They are also rich in dietary fiber, specifically beta-glucan, which supports heart health. Additionally, oats offer plant-based protein, iron, magnesium, and B-vitamins such as thiamin, making them a wholesome and nutrient-packed grain.

Health Benefits

• Supports heart health due to beta-glucan, a soluble fiber that helps reduce LDL cholesterol levels.
• Aids digestion because of its high fiber content (approximately 4 grams per ½ cup serving of dry oats).
• Provides sustained energy from complex carbohydrates with a low glycemic index.
• Rich in magnesium (approximately 138 mg per ½ cup dry serving), which helps regulate muscle function and blood pressure.
• Source of plant-based iron (about 2 mg per ½ cup dry serving), aiding oxygen transport and reducing fatigue.

Dietary Considerations

Allergens: Contains gluten (if contaminated during processing)

Suitable for: Vegetarian, vegan, gluten-free (if certified), low-fat

Not suitable for: Individuals with oat allergies, strict keto diets due to carbohydrate content

Selection and Storage

Store dry oats in an airtight container in a cool, dry place to maintain freshness and prevent moisture absorption. Consume within six months to a year for best quality.

Common Questions About Dry oats Nutrition

Are dry oats high in protein?

Dry oats provide a moderate amount of protein, with approximately 5 grams of protein per 1/2 cup (40 grams) serving. While they aren't considered a high-protein food, they are an excellent source of complex carbohydrates and fiber, making them a balanced choice for energy and satiety.

Can I eat dry oats on a keto diet?

Dry oats are not suitable for a keto diet as they are high in carbohydrates. A 1/2 cup (40 grams) serving of oats contains about 27 grams of carbs, which exceeds the daily limits for most keto diets that aim to restrict net carbs to under 20-50 grams per day.

What are the health benefits of dry oats?

Dry oats are a rich source of dietary fiber, particularly beta-glucan, which is known to support heart health by lowering cholesterol levels. They also help regulate blood sugar levels and promote digestive health. Oats contain important nutrients like manganese, phosphorus, and magnesium, contributing to overall wellness.

What is the recommended serving size for dry oats?

A standard serving size for dry oats is typically 1/2 cup (40 grams), which provides around 150 calories, 27 grams of carbs, 5 grams of protein, and 3 grams of fat. This portion size works well for breakfast or as part of a balanced meal, providing energy and nutrients without an excessive intake of calories.

How do dry oats compare to instant oats?

Dry oats, such as rolled or steel-cut oats, retain more fiber and nutrients compared to instant oats, which are more processed. Instant oats often have added sugar and flavorings, while dry oats provide a more naturally nutrient-dense and wholesome option. Dry oats usually take longer to cook but deliver better texture and improved health benefits overall.

Data Sources & Scientific References